A study published by the Journal of Cardiovascular Pharmacology (2009) states that it is useful for patients with known coronary disease to consume omega 3 fatty acid supplements 1 gram/day or 1-2 meals/ week of fatty fish as a preventive action.

Squeeze a few drops of lemon juice and a sprinkling of zest over mackerel well and sprinkle them with olive oil.

Now, place the mackerel, skin side up, for at least five minutes. Make sure to turn its side when you are half way through the grilling process.

For salad, boil the potatoes and cut them in half.

Place the potato pieces in a mixing bowl and add a dash of olive oil, the rest of the lemon juice and zest, along with mustard and vinegar.

Mix all the ingredients together well and add the finely sliced onion and fennel.

Now, add parsley and seasoning.

Place the salad on the serving plates to form a mound. Carefully lay the mackerel fillets on top of salad.

Grilled Mackerel is ready to serve.

Heart Healthy FoodFlaxseeds contain omega 3 fatty acids called alpha lipoic acid, part of which also gets converted to DHA. Including ground flaxseeds in your diet adds fiber and protects the heart by reducing total cholesterol and the LDL (Bad cholesterol). Add them to cereal, vegetable cutlets, chutney powders. One tablespoon per day is a good dose to have.

According to a paper in the Journal of Nutrition (2008), “Nuts are food sources that are a composite of numerous cardioprotective nutrients and if routinely incorporated in a healthy diet, population risk of coronary heart disease would therefore be expected to decrease markedly.” Because they are very rich in calories, it is best to limit their consumption to no more than a handful a day. Have them plain roasted on salads or as a snack. Avoid the salted, caramelised and flavoured ones.

Preheat the oven to 350°F. To prepare the walnuts, toss them in a small bowl with the olive oil, coriander and cumin. Spread in a pan and bake about 10 minutes, until the walnuts are aromatic and slightly browned. Cool to room temperature.

If you have purchased quinoa from a bulk bin, rinse it with cold water and drain well. It is not necessary to rinse boxed quinoa if it says “prewashed.”

In a medium saucepan bring 2 1/2 cups water and the salt to a boil. Add the quinoa and return to a boil, stirring frequently. Reduce the heat and cover the pan. Simmer 15 - 20 minutes, until the liquid is absorbed and the quinoa is tender. Remove from heat, add the cumin, coriander and cinnamon, then stir and fluff with a fork to combine. Spread the quinoa on a platter or shallow pan to cool, stirring it occasionally with a fork.

Transfer the quinoa to a large bowl and add the chickpeas, mint, scallions, orange juice, olive oil, lemon juice and orange zest. Stir and toss to combine, then top with the seasoned walnuts.

Heart Healthy FoodColourful fruits and vegetables contain a host of antioxidants such as carotenoids, polyphenols that protect the coronary arteries from damage by free radicals, while also adding to the fibre consumption. Forget the complicated terms, just make sure your plate is always dominated by seasonal produce such as carrots, spinach, broccoli, coloured bell peppers, berries, papaya, sweet potato, pumpkin etc.

To roast red bell pepper, lightly brush with olive oil and place on stove top or in a hot oven until the outer skin gets charred. Put this in a brown paper bag until the skin peels off. Remove the charred skins and the seeds. Cut the flesh into strips and keep aside.

(Rich in antioxidants and vitamins from coloured vegetables, rich in protein and fibre from chickpeas, rich in healthy fats from sesame seeds and olive oil)

Heart Healthy FoodsLentils and beans are easily available and can be used in a multitude of ways in Indian cuisine. For eg. black eyed peas, rajma, chick peas, black urad dal, kala chana –you could use one of them everyday in curries, salads, hummus or ground to make ‘adai’ a kind of thick dosa made using a mix of lentils. They add valuable fibre and protein to diet, rich in calcium and several vitamins and are invaluable for heart health.

Delicious, time-saving and healthy too, Upma is a much loved breakfast across India. An excellent dish for post-menopausal health, weight loss and packed with vitamins, fibre and minerals, upma is a full meal in itself. You can make it with sooji, rava or oats, with coconut water instead of plain water, or even with olive oil! Here's a simple and healthy Upma recipe that we recommend for heart healthy breakfasts.Ingredients

(4 Servings)

Oats - 2 cups

Minced ginger- 1/2 tsp

Yellow gram- 2 tsp

Curry leaves- 5-7 leaves

Black gram - 1 tbsp

Asafetida- a pinch

Mustard seeds- 1.5 tsp

Chopped green chilies- 3

Dried red chilies- 2

Olive oil- 1 tsp

Finely sliced onion- 1

Coconut water– 5 cups

Salt as per taste

Method

Heat a pan on a medium flame and roast the oats for 3 minutes. Make sure you are not using oil while roasting oats. Keep the oats mixture aside.

Made with the mixture of wheat flour, skimmed milk and egg whites, these whole wheat crepes are perfect for a health conscious person.

This snack is blended with taste and nutrients, which makes it an ideal snack option.

Heart Healthy Food

Carrot, Green peas & Brown Bread Sandwich

This is an easy to prepare sandwich and is a great way to add protein, vitamin A and fibre to your diet. Add a dash of mayo, some ketchup, boiled carrots and peas and grill it to make it even more delicious.

Heart Healthy Food

Idli Sandwich

A light twist to the popular South Indian snack we all love. For best benefits, prepare this at home with a low-oil and low-salt recipe. Slice the idli and stuff with stir fried vegetables like cabbage or sprouts to make this a healthy snack for your day.

Heart Healthy Food

Stuffed Capsicums

This is a great snack option if you want to maintain your cholesterol level. This is a nutritious snack of not more than 150 calories. Add only a tiny amount of low fat cheese. Use vegetables and herbs for the stuffing and bake for 8-10 minutes.

Heart Healthy Food

Baked Chicken Rolls

Another yummy snack for chicken lovers. You can also add a few mushrooms and low fat cheese, and then this light golden snack is ready to eat.

Heart Healthy Food

Baked Sabudana Wada

This is a crispy snack, perfect with tea. Mixed with potatoes and spices, it is an easy to prepare dish. Avoid deep frying, to keep calories in control.

Heart Healthy Food

Whole Wheat Noodles with Vegetables and Egg White

This is a savory snack, filled with loads of health benefits. Add variety of vegetables like carrots and green peas to make it healthier.